Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
4. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
5. 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.

CrossFit VU – CrossFit

Warm up

200m run

10 Alt Reverse Lunges

10 PVC Pass Thru

10 OHS w/ PVC

Barbell Prep

Metcon (Time)

5 Rounds

200m Run

12 Pistols

10-8-6-4-2 Squat Snatch

10 @ 95/65, 8 @ 115/75, 6 @ 135/95, 4 @ 155/105, 2 @ 175/125

14 min cap

*the sets of 10 & 8 should be at weights less than 50% of your max
RX+

115/75

135/95

155/105

185/135

205/145

Scaled/Masters

4 Rounds

200m Run

12 Walking Lunge Steps

8 DB Snatch (any weight)

Strength

Overhead Squat (Build to a heavy double )

10 min clock